Sunday, October 31, 2010

Get Strong Legs

Your legs are more powerful than you probably realise, we spend our whole lives using our legs to propel our entire body weight in amazing ways. Having strong legs will increase your ability to do so many things. There are three main muscles you need to work on, your quadriceps, your hamstring and your calves. 


Below are my recommended exorcises that will increase your whole leg strength, some of these are difficult to perform but well worth it.

Quadriceps

Leg Extensions

These are easy to perform, they do however require some sort of machine to do these. Doing this exorcise will burn a lot but don't worry this means you're doing it right.

http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions

http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions

Instructions on how to perform Leg Extensions can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions

Leg Press

Another machine exorcise but with legs the machines are the safest choice, these are the machine equivalent of squats. Great exorcise for gaining that core strength in your legs.

http://www.bodybuilding.com/exercises/detail/view/name/leg-press

http://www.bodybuilding.com/exercises/detail/view/name/leg-press

Instructions on how to perform Leg Press can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/leg-press

Dumbbell Lunges

This exorcise is simple, using your own body weight and dumbbells to create resistance it will strengthen your quads as well as your glutes (Butt), hamstring and calves. 

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

Instructions on how to perform Dumbbell Lunges can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

Squats

Probably the most difficult to learn of all the quad exorcises but well worth it, well known for its incredible benefits to your legs. This exorcise can be dangerous as it can be easy to lose balance and damage something or yourself, be sure to start out with a partner or use a machine that has a fixed barbell. 

http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat

http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat

Instructions on how to perform Squats can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat

Calves

Calf Raise

This is a very easy exorcise although after a few reps you will feel the strong burn in your calves unless you're used to extensive use of these muscles. It can be done with either a barbell or dumbbells, I recommend using dumbbells for beginners.

http://www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise

http://www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise

Instructions on how to perform Calf Raises can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise

Hamstring

Leg Curls

A very simple exorcise where all you have to do is lie down  and curl your legs up, works your hamstring well and will also help define your buttocks.

http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

Instructions on how to perform Leg Curls can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls


These exorcises will get you started out on gaining strength and shape in your legs and you will not regret it as it will start to improve your everyday life.


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Sunday, October 31, 2010


Build Your Back Muscles


Your back muscles are very important to your well being, they help you do just about everything. Weak back muscles cause back pains and other problems so make sure you are working on making them stronger.
The back is made up of several muscles each perform a specific body movement and together they are incredibly strong. When training your back muscles targeting single muscles is effective but if you really want back strength you need to do multi-joint exorcises as described in my Hard Facts section. Below is a diagram of the various muscles on your back.

Diagram of the back


Below are some recommended exorcises that are easy and effective for each muscle of your back beginning from the top.

Traps (Trapezius)

Shrugs

These are an easy and common exorcise used by almost all body builders as it is the most simple of all the trap exorcises. They are exactly as the name describes, shrugging. It can be varied between in front (easiest) or behind the back.


http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug


http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

Instructions on how to perform Shrugs can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

Middle Back

Dumbbell Rows

A simple exorcise that builds a lot of size and shape to the back. It can be varied from standing, to lying to using barbells or kettle bells.

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Instructions on how to perform Dumbbell Rows can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Seated Cable Rows

This exorcise requires the cable machine to perform it, any decent gym should have one of these. This exorcise is much like the dumbbell rows.

http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

Instructions on how to perform Seated Cable Rows can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

Lower Back

Deadlift

The deadlift is by far one of the most recognised exorcises that presents a person's body strength. Although this exorcise works on the lower back, it also works on just about every other muscle. This can be done with dumbbells but is much easier with a barbell. 

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

Safety Tip: Very important tip for deadlifts is you should always keep your head up, always be looking at a wall while doing this exorcise. If you don't the risk of injuring your neck is likely. 

Instructions on how to perform Deadlifts can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

Hyperextensions (Back Extensions)

The hyperextension exorcise is easier than it looks, your body should be able to support itself but I recommend having someone assist you when first doing this exorcise on the off chance your back muscles are not strong enough. If in doubt stick to other lower back exorcises.

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

Note: This exorcise is recommended to be performed on a hyperextension bench, however most people don't own one of these and use a normal bench which is less effective but works.

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

Instructions on how to perform Hyperextensions can be viewed through the link
 
With hyperextension bench:
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

With a normal bench:
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

Laterals

Chin Ups/Pull Ups

Everyone should know what these exorcises are, they are very difficult for the beginner but once you build up some back muscle doing these is the ultimate way to show off. They can be performed with close or wide grips as well as with one hand.
 Pull Up
http://www.bodybuilding.com/exercises/detail/view/name/pullups

http://www.bodybuilding.com/exercises/detail/view/name/pullups

Chin Up

http://www.bodybuilding.com/exercises/detail/view/name/chin-up

http://www.bodybuilding.com/exercises/detail/view/name/chin-up
Instructions on how to perform Chin Ups can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/chin-up

Instructions on how to perform Pull Ups can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/pullups

Lat Pull Down

The lat pull down is the easier version of the chin up or pull up, targeting roughly the same areas of muscles the main one being your lats. This can be performed with various grips from wide to close as well as using different shaped bars.

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

Instructions on how to perform Lat Pull Downs can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

These are just several of all the back exorcises out there but these are in my opinion the easiest and most common used amongst body builders and will definitely get your back stronger.

Easy Muscle Building Tips by Phil.



Custom Search

Build Your Back Muscles


Your back muscles are very important to your well being, they help you do just about everything. Weak back muscles cause back pains and other problems so make sure you are working on making them stronger.
The back is made up of several muscles each perform a specific body movement and together they are incredibly strong. When training your back muscles targeting single muscles is effective but if you really want back strength you need to do multi-joint exorcises as described in my Hard Facts section. Below is a diagram of the various muscles on your back.

Diagram of the back


Below are some recommended exorcises that are easy and effective for each muscle of your back beginning from the top.

Traps (Trapezius)

Shrugs

These are an easy and common exorcise used by almost all body builders as it is the most simple of all the trap exorcises. They are exactly as the name describes, shrugging. It can be varied between in front (easiest) or behind the back.

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

Instructions on how to perform Shrugs can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

Middle Back

Dumbbell Rows

A simple exorcise that builds a lot of size and shape to the back. It can be varied from standing, to lying to using barbells or kettle bells.

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Instructions on how to perform Dumbbell Rows can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Seated Cable Rows

This exorcise requires the cable machine to perform it, any decent gym should have one of these. This exorcise is much like the dumbbell rows.

http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

Instructions on how to perform Seated Cable Rows can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

Lower Back

Deadlift

The deadlift is by far one of the most recognised exorcises that presents a person's body strength. Although this exorcise works on the lower back, it also works on just about every other muscle. This can be done with dumbbells but is much easier with a barbell. 

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

Safety Tip: Very important tip for deadlifts is you should always keep your head up, always be looking at a wall while doing this exorcise. If you don't the risk of injuring your neck is likely. 

Instructions on how to perform Deadlifts can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

Hyperextensions (Back Extensions)

The hyperextension exorcise is easier than it looks, your body should be able to support itself but I recommend having someone assist you when first doing this exorcise on the off chance your back muscles are not strong enough. If in doubt stick to other lower back exorcises.

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

Note: This exorcise is recommended to be performed on a hyperextension bench, however most people don't own one of these and use a normal bench which is less effective but works.

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

Instructions on how to perform Hyperextensions can be viewed through the link
 
With hyperextension bench:
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

With a normal bench:
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

Laterals

Chin Ups/Pull Ups

Everyone should know what these exorcises are, they are very difficult for the beginner but once you build up some back muscle doing these is the ultimate way to show off. They can be performed with close or wide grips as well as with one hand.
 Pull Up
 
http://www.bodybuilding.com/exercises/detail/view/name/pullups

http://www.bodybuilding.com/exercises/detail/view/name/pullups

Chin Up

http://www.bodybuilding.com/exercises/detail/view/name/chin-up

http://www.bodybuilding.com/exercises/detail/view/name/chin-up
Instructions on how to perform Chin Ups can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/chin-up

Instructions on how to perform Pull Ups can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/pullups

Lat Pull Down

The lat pull down is the easier version of the chin up or pull up, targeting roughly the same areas of muscles the main one being your lats. This can be performed with various grips from wide to close as well as using different shaped bars.

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

Instructions on how to perform Lat Pull Downs can be viewed through the link
 
http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

These are just several of all the back exorcises out there but these are in my opinion the easiest and most common used amongst body builders and will definitely get your back stronger.

Easy Muscle Building Tips by Phil.


Custom Search